Stress can be defined as, “our mental, physical, emotional, and behavioral reactions to any perceived demands or threats.” Certain people are more vulnerable to stress than others.
An inevitable part of life, stress can be motivating, generating better results, but when feelings of stress become overwhelming, it can have a huge impact on a person’s overall mental wellbeing. Recognizing the signs and early prevention can help feelings from spiraling.
Steps to manage stress in the workplace are vital for both employers and employees to create a holistic working environment where people feel supported.
As per some recent surveys stress is one of the biggest issues in the workplace of this era. They have further reflected that 87% of employees are stressed at work. Not only that, presenteeism is also becoming a bigger issue within the workplace, with employees turning up to work but finding themselves unmotivated, tired and stressed. This has an obvious impact on workers’ productivity levels, resulting in added costs for employers.
Causes of Work Stress – can vary and be classified under various categories:
- Task demand: Quick decisions, critical decisions, incomplete information for decisions.
- Physical demands: Temperature extremes, poorly designed office, threat to health
- Role demands: Role ambiguity, role conflicts
- Interpersonal demands: Group pressures, leadership styles, conflicting personalities.
Stress is dealt in different ways, by different individuals but there are small changes everyone can make to ensure that stress is managed in a healthy and effective manner.
Here, are some simple methods to combat stress:
- Find a support system:
- Find someone to talk to about your feelings and experiences.
- Speak to friends, family, a teacher, or a counselor/ trained mental health professional. Sometimes we just need to “vent” or get something “off our chest.”
- Expressing our feelings can be relieving, we can feel supported by others, and it can help us work out our problems.
- Change your attitude:
- Find other ways to think about stressful situations.
- Talk to yourself positively. Remember, “I can handle it, “this will be over soon,” or “I have handled difficult things before, and I can do it again.”
- Also, practice acceptance. We need to learn to accept things we cannot change without trying to exert more control over them.
- Be realistic:
- Set practical goals for dealing with situations and solving problems.
- Develop realistic expectations of yourself and others.
- Find the courage to recognize your limits
- Get organized and take charge:
- Being unorganized or engaging in poor planning often leads to frustration or crisis situations, which almost always lead to feeling stressed.
- Plan your time, make a schedule, and establish your priorities.
- Do this regularly until it becomes a productive habit. Take responsibility for your life.
- Be proactive. Try problem solving and rationalizing and look for solutions rather than worry.
- Take breaks, give yourself “me time”:
- Learn that taking time to yourself for rejuvenation and relaxation is just as important as giving time to other activities.
- At minimum, take short breaks during your busy day.
- Take good care of yourself:
- Eat properly, get regular rest, keep a routine.
- Allow yourself to do something you enjoy each day.
- Paradoxically, the time we need to take care of ourselves the most, when we are stressed, is the time we do it the least.
- Learn to say “no.” :
- Learn to pick and choose which things you will say “yes” to and which things you will not.
- Protect yourself by not allowing yourself to take on every request or opportunity that comes your way.
- It is okay to decline a request for a favor. Saying “no” does not mean you are bad, self-centered, or uncaring.
- Learn skills of assertiveness so that you can feel more confident and have effective ways of saying “no.”
- Get regular exercise:
- Exercising regularly can help relieve some symptoms of depression and stress, and help us to maintain our health
- Exercise and Yoga can build confidence, self-esteem, and self-image.
- It is also a great way to take time for yourself, blow off steam, and release physical tension.
- Get a hobby, do something different:
- For a balanced lifestyle, play is as important as work.
- Leisure activities and hobbies can be very enjoyable and inspiring, and they can offer an added sense of accomplishment to our lives.
- Slow down:
- Know your limits and cut down on the number of things you try to do each day, particularly if you do not have enough time for them or for yourself.
- Laugh, use humor: branding agency in hyderabad
- Do something enjoyable such as seeing a funny movie, laughing with friends, reading a humorous book, or going to a comedy show.
- Learn to relax:
- Develop a regular relaxation routine.
- Try yoga, meditation, or some simple quiet time.